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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Mar 17:

activity # timemileskm+m
  running6 3:20:36 22.82(8:48) 36.72(5:28) 760
  Orienteering1 47:25 5.04(9:25) 8.11(5:51) 110
  Core Conditioning3 21:00
  Total9 4:29:01 27.86 44.83 870
  [1-5]6 4:08:01

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MoTuWeThFrSaSu

Sunday Mar 17 #

8 AM

Core Conditioning 3:00 [0]

glute activation, baby!

12 PM

running warm up/down 8:20 [2] 1.41 km (5:55 / km) +15m 5:37 / km
shoes: Inov8 X-Talon 212b

jog and drills to the start

Orienteering race 47:25 [5] 8.11 km (5:51 / km) +110m 5:29 / km
shoes: Inov8 X-Talon 212b

pretty easy so bit annoyed to overshoot #15 failing to see path attack point, also lost small chunks with sub-optimal lines to #9 and #13

4th, 3mins down on the Tett and Logue

Sherwood Pines

Friday Mar 15 #

5 PM

running warm up/down 13:55 [3] 2.65 km (5:15 / km) +40m 4:53 / km
shoes: Mizuno Wave Hitogami 2

jog around Morledge and beyond before intervals

running intervals 15:43 [5] 4.4 km (3:34 / km) +5m 3:33 / km
shoes: Mizuno Wave Hitogami 2

niggle or not, time to do some intervals: 4 x 1km (off 120secs)
3.34 3.32 3.42 3.38
disturbed by, ahem, my guts on the third so a longer break before the last, added an extra sprint at the end
1.17 (400m)

6 PM

running warm up/down 7:00 [3] 1.26 km (5:33 / km) +40m 4:48 / km
shoes: Mizuno Wave Hitogami 2

back around Morledge to warm down, no niggle

Thursday Mar 14 #

5 PM

running tempo 36:14 [4] 7.5 km (4:50 / km) +130m 4:27 / km
shoes: Inov8 X-Talon 212

Stanton Stripes
tempo up and down Stanton Moor with a few excursions into the terrain where the bracken has receded, good form, and no complaints from the left calf

Wednesday Mar 13 #

5 PM

running hills 46:50 [3] 8.7 km (5:23 / km) +220m 4:47 / km
shoes: Inov8 X-Claw 275

High Tor
usual route with bonus trip up to Pic Tor to stop me getting complacent, fast up to the summit but not quick enough to retake the segment lead, calf didn't hurt but could feel it on first 2km and the descents

Tuesday Mar 12 #

Note
(injured)

left calf still sore (specifically inside left), decided against an intervals session, but it's high time I got stuck into the speed work

6 PM

Core Conditioning 8:00 [0]

KV's core-conditioning

Monday Mar 11 #

5 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches, plus some foam roller, left calf complaining

6 PM

running 1:12:34 [2] 10.8 km (6:43 / km) +310m 5:53 / km
shoes: Inov8 X-Claw 275

Lumsdale, Upper Lumsdale, Tansley, High Tor
very easy and relatively short, tough climb up the steeper path to High Tor, left calf not a problem during the run but very sore afterwards

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